Bridge and back bending

[Alessandro Mainente]

Hi to everyone, i got this idea after a good period practicing the bridge position exactly is exposed is the Kit's book, using someone to makes the flexion easier.

I've worked on all the back bending movements through the book and i noticed that for a person with low flexibility is a good thing use the C-R relax. so i though, why not use in bridge position.

I've tried it and the conclusion is that is hard, very hard, you need of course a very good basis on thoracic flexibility and a decent shoulders flexion.

What i've though is that shoulders flexion works against front lever position and vice versa, so to increase the flexion could be useful to mimic the fl effort during the C-R method.

going deep in the bridge position, once you have achieved a decent bridge you can squeeze the fingers on floor and try to pull away the floor from you exactly as you pull in a front lever. the sensation is the closing of shoulders flexion, during the relax you can move over the relaxed position (with a partner) as described is Kit's book.

unfortunately hold the bridge always pushing you off the floor during broth relax and contraction for more time is quite expensive on terms of energy.

But ,aside that , what do you think about this approach? could effective?

thanks for your time.

Alessandro

[Frederik]

As you say it is probably difficult to relax in the position, and if it is shoulder flexion you are after there are most likely better ways to get it. I think some caution is warranted when going for shoulder stretches, because it is easy to over-do it and end up hurt in the process - and if you have not seen a particular stretch in books or elsewhere that should tell you something.

What comes to mind is a fairly advanced handstand drill: Mexican Handstand (or Reverse Planche).

This position can be mimicked on the wall, basicly kick in to a handstand facing away from the wall - starting a feet or two from the wall, let the feet rest on the wall - you will be somewhat arched in the back, but the main focus should being open, and having a large degree of shoulder flexion. Trying to push through the shoulders can be done in a C-R fashion. But this is not something I would do before being fairly proficient in handstand themselves and having some strength to go with that increased ROM.

Other than that I am sure that Lat stretching, Dislocates and the Band Sequence all would help improve flexibility here.

regards,

Frederik

[Alessandro Mainente]

Thanks Frederik for the answer. definitely i will try the mexican handstand with CR.

Of course usually i perform the CR with a partner that helps me to take some weight off and i used it only after have reached the bridge with chest above the hands. before is hard to pull without lose the grip with floor.

[Emmet Louis]

Hi guys,

I've just started a bridging series on my youtube channel where I'll be looking developing active flexibility in the bridge. This will include all the lead up exercises and drills for developing the front and back limber as well as the front and back walkover. Its quite a good point as the two girls I have training with me right now have just achieved good bridges and we can now follow them along the journey of gaining strength in their new ranges.

Here's the first two:

Standing Arch bodyline drill, the first step in learning how to control and lower to bridge

Backbend to box, the next transition after a strong arch has been achieved.

[Frederik]

Hello Emmet,

Very timely and interesting - definitely going to watch that series. Obviously there are specific drills for the bridge is needed for development of a proper bridge: Arch, back bends, low, middle, high bridge, bridge wall walks, bridge push ups, bridge walks etc etc.

But as I have been doing GST and flexibility work for some years now, it is really beginning to sink in ,that very often there are a number of preparatory stages, at least for adult without proper gymnastic or martial arts preparation, that often are not part of a scaled progression of the exercise itself. A case in point, many people have tried to gain a full front lever by starting with the tuck (myself included) - but somehow most people stall in the process (else we would have been awash in proper full front levers by now).

And I guess that a proper high bridge should be primarily a show of shoulder flexion (and thoracic extension), rather than spinal extension (especially in the lumbar region).

Regards,

Frederik

[Emmet Louis]

That's my intention with my coming video series is to show the whole process of coaching adults from beginner to advanced.

For proper high bridge in my mind you're looking at more a display of flexibility rather than using it as an exercise in and of itself. Its rare that I'll have people working bridges to develop the bridge if that makes sense.

While the primary focus in the initial phase of bridging should be the development of the open shoulder girdle and upper back, I feel there is nothing wrong with developing flexibility in the lower spine too once correct physical preparation has been established.

edit: This just appeared on my fb timeline and I'll use it as an example of literally doing everything wrong in a bridge. Bridging this way will give you stress fractures in the lower back.

[Kit_L]

Frederik wrote:

very often there are a number of preparatory stages, at least for adult without proper gymnastic or martial arts preparation, that often are not part of a scaled progression of the exercise itself

Gold.

Please use the box bridge, folks; this will avoid all the problems described. The book says:

Stretch the shit out of your HF (all the YT clips); then PASSIVE back bends per supports (YT), and then box bridges: feet on a 12"-18" support, then the bridge. On the workshops (ST for GST) I will demo these and partner assist everyone: this will move the max. bend from the lumbar spine (our young lady above) to the middle and upper back, which is what you want.

We will be videoing this in a week or so. Box Bridges are the way forward: zero problems in the lumbar spine.

[Geotrismegistos]

I dont want to open a new topic so i ll post it here as a quick question.

How far can a mere mortal take the backbend, lets say in a couple of years of stretching using C&L protocols?

Is it possible to reach movements like the backfold or headseat? Any thoughts?

[Emmet Louis]

Its achievable for "mere mortals" . To quote one of the contortion teachers I know "To be a contortionist is to be in pain" . I know of 0 controtionists who use contract relax stretching. All they do is long passives with either sandbags or someone pushing them and a hell of a lot of active flexibility work.

[Jim Pickles]

A few comments.

1. The position in the posting of 11 April may be OK - she is not bending that much in the scale of things and may be within her normal range - it may be quite safe for her especially if she is using the correct muscle activation to protect her lower back.

2. The picture posted "Posted Today, 01:53 AM" (whatever day that comes out to be) is only attainable by someone who has both a natural ability and who started training while young. Mere mortal? Depends on your definition.

3. "To be a contortionist is to be in pain" - not necessarily. It depends on their training, and whether they stay within their limitations or push them to tissue damage.

4. "How far can a mere mortal take the backbend, lets say in a couple of years of stretching using C&L protocols?" Not far as an adult, a long way as a child or teenager.

5. "very often there are a number of preparatory stages, at least for adult without proper gymnastic or martial arts preparation, that often are not part of a scaled progression of the exercise itself" - absolutely - whenever possible, work on the bits separately, and then put them together.

Jim.

[Emmet Louis]

3. "To be a contortionist is to be in pain" - not necessarily. It depends on their training, and whether they stay within their limitations or push them to tissue damage.

Jim.

I'm not implying its the bad kind of pain, But if you're looking at any serious level contortionist while in training they're going to be doing ~25 hours a week. Generally broken up into 10 hours handstand and conditioning, 6-10 stretching, and maybe some other discipline. You're going to be sore with that training volume, look at how sore most people are with 2 stretching sesssions a week or 3 gym sessions.

[Geotrismegistos]

Thank you for ur answers.

My definition of a mere mortal: No natural ability, not child or teenager, no significant gymnastics/contortionism background.